Beware the Ides of March! and other fitness Hyperbole

Like the headline says, February is almost over, and by now, the holidays and post new years euphoria have likely worn off . . . the newness of that gym membership, that fad diet, that quest for more organization in your life.  The Ides of March are coming, by the time they get here, will your resolution be a thing of the past, or something that you have stuck to and changed your life?

The assassination of Ceasar took a conspiracy of an evil triumvirate (and up to 60 others according to Plutarch).

With respect to your fitness, and any resolutions that you have made with respect to your fitness, it takes a triumvirate of a different nature.  Physical work, good nutrition, and good rest are not the triumvirate that seeks to do you harm, but are you protective group of actions that you can take to insulate yourself against the rest of the Senate and other conspirators that may try to detract from your personal fitness goals.

The vast majority of the CrossFit Pflugerville family have taken on a challenge that is supposed to last 90 days.  Within this 90 days, each member is supposed to be working on three things:

  • Getting to the gym and putting out
  • Eating right and keeping a log of it
  • Trying to get at least 7 hours of sleep per night

During this time, there is no shortage of distractions or conspirators that can try to derail your resolutions (facebook, work, the kids, having to mow the yard in February, etc. etc.).  Now is the time that if you have fallen off the proverbial horse to get back on it.  If you haven’t been to the gym, get there (you will be a more productive father/mother/worker/friend for the effort).  If you’ve fallen off of the diet with a man versus food vendetta, knock it off, get out your food log and get serious about it.  If you aren’t getting enough sleep, log out of facebook, turn off the computer, and go to bed!.

When this year is gone, don’t be the one to utter the words “Et tu, fitness and health?”


Spending some life upside down

Before I get into the title post, I need to welcome Greg as another new member.  Greg comes to us via his lovely wife Venae that joined in October.  Let’s all welcome Greg and enjoy watching his progress over time.

Would you buy a car from any of these people?

Our monthly benchmark WOD for the month of November was Diane.  Diane is a lovely lady that you get introduced to by bending over and picking up heavy things, then turning upside down to do handstand pushups.  Diane is a 21 – 15 – 9 of 225# dead-lift and the same rep scheme of Handstand Pushups.

This was Venae and Adam B’s first benchmark and their improvements in time using the same scaling were 24% and 44% respectively

Geno, Margit, and Adam K. improved by 24%, 11%, and 8% respectively.

Overall for the group, the improvement was 23% which is consistent with what I have seen over time since starting and opening the gym.

I’d also like to announce here that we have some exciting things going on in the near future:

for members, we will be conducting a 90 day change your life program where all aspects of personal fitness are explored (working out, eating right, and sleeping well).  If you are interested in participating after the first of the year, please contact me and we can get you started.

We will also be doing a weigh in using a water tank to determine body fat percentage, base metabolic rate, lean body mass, etc.  We do have a few slots left, so if you are interested, the cost is $40 for non-members

If you are interested in joining us, monthly rates are currently at $75 per month (for twice per week crossfit classes), and contact me soon for special offers on discounted elements classes (required before joining the general classes)

Merry Christmas to everyone, please enjoy your family/friends/time off/etc.

Coach Phil

Another big month at CFPF

Well, we’ve had another big month at CFPF like the headline says.

Let me first welcome new members Venae, Adam, and Eric.  I can’t wait to see the results of their efforts.  They have all completed elements, and have joined the general population in the Tuesday AM class.

For the rest of the crew, we completed Wittman as our monthly benchmark and as I suspected, they all saw improvements.

We did have some absences, and we are working to schedule these folks in, but the ones that completed both ends of the benchmark showed a ton of improvement.

The improvement breaks down like this

JM showed a 22% improvement in her time compared to the beginning of the month
MH showed a 36% improvement in the number of reps completed, and the time it took her
AJ showed a 25% improvement in the number of reps completed, and the time it took her

Check out how much my girls improved on this doozy
Wittman Results

Let’s all congratulate these girls on the fantastic improvements that they were able to achieve, and we cant forget Geno and Adam as they both pushed themselves hard over the month, but due to business and family commitments, were not able to get the second one in.  Judging by how hard they worked all month, I’m sure we would have seen a similar 20% improvement.

Stay tuned for a member of the month video coming up soon!